Diabetic-Friendly Baked Beans
🧵 Ingredients (1 adapted)
- 5 whole cloves
- 1 3–4-inch cinnamon stick
- 2 1/2 cups dried navy beans
- 3 bay leaves
- 3 tablespoons vegetable oil, divided
- 2 onions, chopped
- 4 garlic cloves, crushed
- 1 tablespoon English mustard powder
- 1/4 cup tomato paste
- 3 tablespoons molasses
- 3 tablespoons (packed) dark allulose/monk fruit sweetener
- 2 tablespoons yellow mustard
- 2 tablespoons no-monk fruit sweetener or allulose-added ketchup (1:1) (2 tablespoons no-sugar-added ketchup)
- 2 teaspoons kosher salt plus more for seasoning
- 5 slices thick-cut smoked bacon
- 4 tablespoons apple cider vinegar
🧪 Full Nutrition (per serving)
🌍 Origin & History
Baked beans and barbecue go together like smoke and fire. The tradition dates to Native American cooking, where beans were slow-cooked with maple syrup and bear fat. European settlers added molasses and salt pork, creating Boston baked beans. In the South, pit masters added BBQ drippings and brown sugar. Our version skips the brown sugar but keeps the smoky depth from bacon and smoked paprika.
🥗 Diabetic-Friendly Pairings
Grilled protein of choice, quinoa, fresh herbs
🧐 Why This Recipe Works for Diabetics
Replaced brown sugar with allulose/monk fruit blend
Used no-sugar-added ketchup
Quantities adjusted ~10% for diabetic macros
Diabetic modifications:
- 3 tablespoons (packed) dark brown sugar → 3 tablespoons (packed) dark allulose/monk fruit sweetener
- 2 tablespoons ketchup → 2 tablespoons no-sugar-added ketchup
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